Resistance-Band Seated Hip Abduction
Strengthen your hips and glutes with Resistance-Band Seated Hip Abduction. Simple, effective, and perfect for all fitness levels!
The Resistance-Band Seated Hip Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips. You'll need: exercise bench or resistance bands.
Required Equipment
Resistance-Band Seated Hip Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Glutes (gluteus maximus); Hip Tensor (tensor fasciae latae)
Resistance-Band Seated Hip Abduction Variations and Alternatives
How to do the Resistance-Band Seated Hip Abduction
Sit on a bench or a chair with your feet flat on the floor, hip-width apart.
Place a looped resistance band around your thighs, just above your knees.
Sit up straight and brace your core, ensuring your back isn't rounding.
Plant your hands on the bench next to your hips for stability.
Slowly press your knees outward against the resistance of the band as far as you can without compromising your posture.
Pause briefly at the top of the movement where the tension in the band is the greatest.
Slowly return your knees toward each other, resisting the band’s pull as you go.
Repeat for the desired number of repetitions and sets.
Make sure you perform the exercise with controlled movements to maximize the engagement of the muscles and avoid using momentum. Adjust the resistance of the band to match your fitness level, starting with a lighter band if necessary and progressing to higher resistances as you become stronger.
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Resistance-Band Seated Hip Abduction FAQs
What muscles does the Resistance-Band Seated Hip Abduction work?
The Resistance-Band Seated Hip Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Resistance-Band Seated Hip Abduction?
Exercise bench or resistance bands.
What workout day should the Resistance-Band Seated Hip Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Seated Hip Abduction variations and alternatives?
Similar exercises include the Band Cross Abduction, Loop-Band Standing Hip Abduction, Band Hip Adduction and Band Straight-Leg Hip Flexion.
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